We’re living in a protein-maxxing world, one where the “high-protein” label has made its way onto just about everything, including products you wouldn’t traditionally associate with this essential macronutrient, such as popcorn, coffee and even water. Washington Post Food reporter Emily Heil tried some of these protein-enhanced products — and the results were bleak.
As Nourish columnist Ellie Krieger wrote, “[Protein] is necessary to build and maintain muscle and other tissues, create red blood cells, and keep hair, skin and fingernails healthy. It helps produce antibodies and keeps our immune systems running strong. Protein is satiating, helping us stay fuller longer after a meal, and it helps temper spikes in blood sugar when eaten with carbohydrate-rich foods.”
That being said, most people can get enough of it without adding pricey protein products into the mix.
We’ve put together a list of naturally protein-rich dinners to help you hit your daily protein goals without much effort. Each has at least 30 grams of protein and will keep you feeling full and satisfied.
For more high-protein dishes, check out our archives of more than 10,000 tested and trusted recipes.
Pictured above. Chicken breast is an excellent source of protein. Here it’s grilled, then served atop a bed of bold and citrusy salad made with charred corn, poblanos and mashed avocado for a satiating meal that boasts 36 grams of protein per serving. Get the recipe.
Edamame Spaghetti With Peas and Pistachios. – (Tom McCorkle/For The Washington Post; food styling by Gina Nistico)
Peas, mint, lemon, garlic and red pepper flakes form the spicy sauce in this protein-packed, legume-based pasta dish where each serving delivers 39 grams of the macronutrient. Get the recipe.
Chaman Kaliya or Paneer in Yellow Gravy. – (Tom McCorkle/For The Washington Post; food styling by Gina Nistico)
The star of this creamy, complex dish is paneer, a fresh cheese popular in South Asian cuisine that happens to be high in protein. Each serving of this comforting curry offers 32 grams of protein. Get the recipe.
Skillet Turkey Kielbasa With Lentils and Kale. – (Rey Lopez/For The Washington Post; food styling by Nicola Justine Davis)
If you’re looking to put a dinner together quickly, consider this hearty skillet meal. It comes together in just 20 minutes, thanks to canned lentils, and delivers 30 grams of protein in each serving. Get the recipe.
Chicken Spiedie Salad With Grilled Bread. – (Tom McCorkle/For The Washington Post; food styling by Gina Nistico)
This recipe from Ellie Krieger transforms the popular handheld sandwich from Binghamton, New York, into a flavorful salad with cubes of grilled, marinated meat. Each serving contains a whopping 46 grams of protein. Get the recipe.
Grilled Shrimp With Gochujang and Honey. – (Peggy Cormary/For The Washington Post; food styling by Lisa Cherkasky)
A little honey and spicy gochujang go a long way in these flavor-packed shrimp skewers. Bonus: It clocks in at 35 grams of protein per serving. Get the recipe.
Brown Sugar and Chili-Rubbed Salmon Sheet-Pan Dinner. – (Tom McCorkle/For The Washington Post; food styling by Lisa Cherkasky)
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With minimal prep or cleanup, this sheet-pan salmon recipe is a weeknight hero and offers 38 grams of protein per serving. While the dish calls for Yukon Gold potatoes and spring onions or large scallions, you can easily substitute in any vegetables you have on hand. Get the recipe.
Rice Bowls With Chicken, Feta, Olives and Tomatoes. – (Rey Lopez/For The Washington Post; food styling by Lisa Cherkasky)
With 36 grams of protein per serving, these Mediterranean-style grain bowls are a favorite among our readers. “The mix of juicy chicken, tangy feta, and briny olives with sweet tomatoes is just *chef’s kiss*,”one reviewer wrote. “Super simple, easy to riff on,” another said. Get the recipe.